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Forging Elite Fitness

Reebok CrossFit Back Bay
19 Aug
by: Published in Uncategorized

Pre WOD:

Snatch Balance
Single or Double KB Overhead Squat
Strict Toes To Bar

WOD: EMOTM for 20 minutes:

4 Wall Balls (20/14)
4 Kettlebell Swings (24/16)
4 Over the Box Jumps (24/20)
4 Overhead Lunges (45/35)

==

I hate just to stop
Referring to Shmexas
But I have some news
ShGuadalajara

Next week is the birthday
This humble narrator
Will be turning 30
So come celebrator

I will be at the gym
After coaching gymnastics
In time for a drink
And other such antics

So come if you will
And skip if you won’t
This guy will enjoy it
Even if you don’t

Two more parts,

CG

==

 

18 Aug
by: Published in Uncategorized

Pre WOD:

Bottom of the Squat Hold
Top of the Chin Up Hold (with knee tuck)
Handstand Hold

WOD 1: 4 min AMRAP of:

10 Pull Ups
15 Wall Balls (20/14)

Rest 2 minutes

4 minute AMRAP of:

15 Russian Kettlebell Swings (24/16)
15 Push Ups

Rest 2 minutes

4 minute AMRAP of:

10 Over The Box Jumps (24/20)
10 Burpees

WOD 2: 4 min AMRAP of:

3 Muscle Ups
15 Wall Balls (20/14)

Rest 2 minutes

4 minute AMRAP of:

15 Russian Kettlebell Swings (32/24)
6 Handstand Push Ups

Rest 2 minutes

4 minute AMRAP of:

10 Over The Box Jumps (30/24)
10 Burpees

==

If I give you advice,
Like “keep your abs tight”
I do it to care
And to keep you upright

“Head through your arms”
And “please hit the hips”
Are words that will help you
Just take them like tips

“It looks kinda heavy”
“You should probably scale”
Are things that I say
So that you don’t fail

Please listen to me
I know what I’m saying
But if you oppose,
For your back I’ll be praying

Part 3 tomorrow,

CG
==

 

17 Aug
by: Published in Uncategorized

Pre WOD:   15 mins to find

1RM Thruster

WOD:  Jackie:  For time:

1000M Row
50 Thrusters (45/45)
30 Pull Ups

==

The girl from Shmexas…

Gather around everyone for a little story.  I will call this one “The girl from Shmexas who was better at CrossFit than me”…

Keep your chest up
Your shoulder blades back
Lift with your legs
No spine out of whack

Scale if you need to
Rx if you can
But I care if you push it
To look like “the man”

If your form is atrocious
Or did not check your ego
Just take a step back
And relax mi amigo

Don’t need to impress me
I’m here just to help you
But if you know better
Don’t let me upset you

Stay tuned for more,

CG

==

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